The foods you eat can help or hinder your energy levels. Although foods that boost energy in women and children also boost energy in men, men typically need more calories and energizing foods, according to the American Dietetic Association, because of their greater body size and muscle mass. Other lifestyle steps important for optimum energy levels include getting sufficient nightly sleep, staying properly hydrated, exercising regularly and managing stress. For best results, seek specified guidance from your doctor or dietitian.
Because whole grains contain all nutrient-rich parts of the grain, they provide more fiber, protein and B-vitamins, which plays an important role in energy production, than refined grains. The ADA recommends that men eat whole grain breads, cereals, pasta, brown rice, oatmeal and barley for energy, weight management and lowered risk for diseases. Whole grains have a mild impact on your blood sugar levels, which is important for maintaining positive energy levels. For heightened benefits, choose whole whole grains over enriched breads, pasta and snack foods.
Fruits and Vegetables
Like whole grains, fruits and vegetables supply valuable amounts of glucose -- your body's main dietary source of energy. The ADA recommends that men consume at least 2.5 cups of vegetables and two cups of fruit per day for energy and antioxidants, which support a strong immune system and prostate health. A healthy immune system helps guard against infections and diseases, many of which cause fatigue and lethargy. Choose whole fruits and vegetables over sweetened canned or dried fruit and juices, which may offset your blood sugar levels. Particularly antioxidant-rich varieties include berries, cherries, citrus fruits, tomatoes, broccoli, sweet potatoes, bell peppers and leafy greens.
Low-Fat Milk and Yogurt
Low-fat milk and yogurt are valuable sources of glucose and protein, which helps ensure that your energy lasts. Dairy products also provide heart-healthy alternatives to saturated fat-rich protein sources, such as whole milk, high-fat cheese and red meat. The rich vitamin B-12 content of dairy products may help restore energy levels if you have a deficiency, according to the Office of Dietary Supplements, which is more common among older men than young men. Add low-fat milk to your whole grain breakfast cereal or snack on yogurt in place of high-fat ice cream or candy. A fruit smoothie prepared with low-fat milk or yogurt provides a portable, energizing snack option.
Nuts and Seeds
Nuts and seeds provide protein and heart-healthy, unsaturated fat. Fats provide energy for low to moderate-intensity exercise and the more active you are, the more fat your body requires, according to the ADA. While the fat-forms in processed snacks, red meat and fried foods are linked with high cholesterol, inflammation and heart disease, the unsaturated fats in nuts and seeds promote cardiovascular health. They also help your body absorb fat-soluble nutrients, such as vitamins D and K. Snack on raw almonds, trail mix or sunflower seeds or top whole grain bread with almond or peanut butter for increased energy between meals.